breakingiron I train pull-ups Monday/Wednesday/Friday. I honestly really like your idea of many sub maximal sets, and it may be what I throw into play next. It would be something that I have never tried before and I can definitely see benefits from maximizing overall daily reps. For the 100 pull-ups in a set time idea, I have heard of this before, but have never tried it. What would be a good time limit to start at?
I actually do not kip when I do muscle-ups. I have never been a fan of kipping and have never even tried to learn how. I do strict muscle-ups from a dead hang. I also didn’t know the weighted pull-ups trained a different energy system. It is understandable that it changes the lift slightly though. So I should ditch the weight altogether? What is your opinion on changing grips like I have been from wide to close to regular? Should I continue this or just stick with the regular grip and train volume like you said?
It’s honestly hard to say. The few times I tried 100 AFAP, it gets to the point where at the end you start doing sets of 1-2 and it can take forever to bang out the last reps. You might be able to bang out say 20 sets of 5 on the minute, or you might have to bang out a set of 20 and then get sets of 2-5 until you reach the end. The only way to know is to do it. The best way to do it, I think, would be to just do it once, see how long it takes you, and then every time you do it, shoot for less time. I would only do this once or maaaaybe twice a week, because the demands are going to be incredibly high and training like this can easily lead to overtraining if used too much. I also used to alternate between overhand and underhand pull ups each set, just to encourage balance and prevent overuse injuries.
My apologies on the muscle ups-if you are doing them strict, then you know your shit. Most people I see doing muscle-ups kip, so I figured that you were as well. Both are impressive (strict more so), but I don’t think they’ll really help your goal of a ton of pull ups.
What you’re training right now is muscle endurance. Doing weighted stuff, or explosive stuff, is on the opposite end of that spectrum. While I feel a day of weighted pull ups might help, the majority of your training should be on higher rep BW sets. So maybe do
Monday- Weighted Pull ups with a few back-off sets of BW
Wednesday- Pyramid sets
Friday- 100 reps AFAP
If you want to grease the groove, just make sure you’re not overdoing the rest of your training. When I was training for OCS, I had a pullup bar in one specific doorway of my house. Whenever I walked under that bar, I did 5 pull ups. Mind you, at this time I already had 20 pull ups. So if I walked under that doorway 6 times a day (which was honestly pretty low estimate) every day, 5 days a week, that’s an extra 150 pull ups. Don’t do this for long, maybe 4 weeks or so, and have at least 1-2 rest days a week.
Also, I recommend using at least doing some chin ups along with the pull ups. The little bit of variety will prevent overuse injuries, but still train the muscles you need, and might even help hit the weak points (ex-chin ups help with finishing over the bar when you’re tired on pull ups).[/quote]
I actually really like this workout plan. I think I am going to give it a try for a few weeks and see what comes out of it. I also never do chin ups so hopefully throwing those in every other set does some good for me.
Thanks for the help.
OP, I don’t know what your stats are, what your current program is, how long you’ve been doing what, if you deload, etc. but in general:
- Increase your strength basis for pull ups with low rep sets. Keep back off sets for those sessions near the same amount as the low reps (so for example heavy weighted 8 sets of 2, followed by a lighter weighted 3x5)
- Increase your grip strength basis, with, for example, fat grip pull ups, fat bar deadlifts and/or heavy grippers.
- Increase your endurance for pull ups with higher rep sets. Emphasize different angles per cycle (with, for example, neutral grip pull ups, ring pull ups and horizontal pull ups on rings and/ or bar). Don’t go to failure too often, in general go amrap or do some dropsets on only your last 2 sets.
- increase your grip endurance, with, for example, (fat bar) rack pulls held for time, fat grip timed hangs, farmers walks and repping out on lighter grippers.
An example to add in with the rest of your training could be:
- fat bar rack pulls, 5x 8sec hold (add 1 set per week, so 5x8sec, 6x8sec, 7x8sec, 8x8sec, after 8x8sec increase weight and start with 5x8sec again)
- weighted pull ups, 5x2 (add 1 set per week, so 5x2, 6x2, 7x2, 8x2, after 8x2 increase weight and start with 5x2 again). Optional back off sets of maximum 5 reps.
- lightly weighted pull ups, 3x8 (done with snappy speed, end the set if you start to slow down), BW 2xamrap ((in week 1, when doing 5x2 on Monday, only do 3x8 with BW and good speed))
- spring or plate loaded grippers 3x20, 2x50-100
- fat bar deadlifts, 5x2 (add 1 set per week, so 5x2, 6x2, 7x2, 8x2, after 8x2 increase weight and start with 5x2 again).
- neutral grip weighted pull ups, 5x2 (add 1 set per week, so 5x2, 6x2, 7x2, 8x2, after 8x2 increase weight and start with 5x2 again). Optional back off sets of maximum 5 reps.
- lightly weighted neutral grip pull ups, 3x8 with good speed, end the set if you slow down, BW 2x amrap ((in week 1, when doing 5x2 on Monday, only do 3x8 with BW and good speed))
- horizontal pull ups (ring or bar), 3x10 (with good speed, end the set when slowing down), 2x amrap
- spring or plate loaded grippers 3x20, 2x50-100
This includes a built in (Hepburn inspired) intensity/ volume cycle, but you could also make week 1 of every 4 weeks a full deload. The grip stuff should recover fairly quick so you could add some extra gripper work on Fridays. I’ve run similar stuff (with more grip work) in the past with good results.[/quote]
My grip could definitely be somewhere I am lacking. I.m going to try to find a way to implement this into my workouts. Thanks for the knowledge. I’ll keep you all posted on my improvement and such. [/quote]
everyone mentioned GtG, and yet the only person to emphasize grip was grippit.
Pavel, is all about the grip. Increase your grip, increase ALL your lifts. [/quote]
I agree with this 100%. Not only because Jarvan knows his shit when it comes to pull-ups, but it also ties in with my experiences of climbing having a massive effect on pull-ups.